[Floating] – These exercises are meant to be done at any point in the programming. Do it when you feel ready.
WW = wrist wrap
FL = front lever
MU = muscle-up
Get to Support (Do everything with a spin)
- [Floating set] – Spinning MU practice + Plate dislocates [3,5] x 2
- Weighted scap rotations [6,10] + WW pull-ups [80% max] x 3
- Prone shoulder hinges [5 x 3 sec hold] + Strict MU [2,3] x 2
- Swim clubbers [5,7] + Figure-4 climb to support (drop) [2,3] x 2
- Serratus roll-out [5,9] + Windshield wiper climb to support [2,3] x 2
- Peanut thoracic [15] + Figure-13 climb to support [2,3] x 2
- Ironman twists [6,8] + Felche to cheaty planche [2,3] x 1-3
- Continuous back rolls x 0-2